Activate mula bandha after exhaling and pull navel to spineLengthen tailbone away from back of pelvisAs the pose becomes easier: hold the big toes, then the soles of the feet, then clasp the hands, then try to hold the wrist with the opposite hand.Actively statically stretch the hamstrings by contracting the quadriceps, iliopsoas and biceps.Stretch the gastrocnemius by contracting the quadriceps to extend the knees.Use the breath to help surrender into the pose – try to relax and release the muscles.

Variations

Never force yourself into a forward bend:Hold shins if cannot reach feetUse a strap around feet to hold Sit on folded blanket for easeSlightly bend the knees for very tight hamstrings

Benefits

Stress relief – calms the mindReduces anxiety and angerSoothes headacheStretches and improves flexibility of the spine, shoulders and hamstringsStimulation of the all the abdominal viscera – improves digestion and can reduce fat in the abdomenMore oxygenated blood to pelvic regions – can improve impotency and relieve menstrual discomfort